Music and Sound as Therapy: How You Can Use It in Your Daily Life.
- Megon Champion
- Dec 10, 2024
- 17 min read
Music and sound therapy have been used for years by therapists for several conditions with great success. However, it is no longer just confined to the therapist’s office. Now, you can incorporate it into your everyday life with relative ease.
Music as Therapy: What Is It And What Is It Used For?
A straightforward definition of music therapy is using music as a therapeutic intervention for mental, emotional, physical, social, and cognitive conditions.
Music Therapy is More Than Just Listening to Music.
Music therapy is both an active and passive type of therapy. Patients can make and listen to music, and their therapist will choose the best type or combination for the patient.
There are a variety of approaches in music therapy. They include the following:
Vocal psychotherapy: In this format, you use various vocal exercises, natural sounds, and breathing techniques to connect with your emotions and impulses. This practice is meant to create a deeper sense of connection with yourself.
Nordoff-Robbins music therapy: Also called creative music therapy, this method involves playing an instrument (often a cymbal or drum) while the therapist accompanies using another instrument. The improvisational process uses music as a way to help enable self-expression.
Cognitive behavioral music therapy (CBMT): This approach combines cognitive behavioral therapy (CBT) with music. In CBMT, music is used to reinforce some behaviors and modify others. This approach is structured, not improvisational, and may include listening to music, dancing, singing, or playing an instrument.
Analytical music therapy: Analytical music therapy encourages you to use an improvised, musical "dialogue" through singing or playing an instrument to express your unconscious thoughts, which you can reflect on and discuss with your therapist afterward.
Benenzon music therapy: This format combines some concepts of psychoanalysis with the process of making music. Benenzon music therapy includes the search for your "musical sound identity," which describes the external sounds that most closely match your internal psychological state.
Community music therapy: This format is focused on using music as a way to facilitate change on the community level. It’s done in a group setting and requires a high level of engagement from each member.
The Bonny method of guided imagery and music (GIM): This form of therapy uses classical music as a way to stimulate the imagination. In this method, you explain the feelings, sensations, memories, and imagery you experience while listening to the music.
What Can Music Therapy Assist With?
Different studies over the years have found that music therapy can help with a long list of conditions including:
Headaches.
Impulsivity.
Negative mood.
Post-traumatic stress disorder (PTSD).
Problems related to childbirth.
Rehabilitation after an injury or medical procedure.
Respiration problems.
Substance use disorders.
Surgery-related issues.
Traumatic brain injury.
Trouble with movement or coordination.
Alzheimer’s disease.
Anxiety or stress.
Autism.
Cardiac conditions.
Chronic pain.
Depression.
Diabetes.
Difficulties with verbal and nonverbal communication.
Emotional dysregulation.
Feelings of low self-esteem.
Insomnia.
Obsessive-compulsive disorder (OCD).
Schizophrenia.
Stroke and neurological disorders.
Music therapy has also been used to help children and adolescents with:
Develop their identities.
Improve their communication skills.
Learn to regulate their emotions.
Recover from trauma.
Self-reflection.
Benefits of Music Therapy.
Due to the versatility of music therapy, it is a therapy that is suitable for any age, musical talent, and physical or health ability. It can also be highly personalised to get the best results for the patient.
Engaging with music therapy can:
Strengthen motor skills and improve communication for children and young adults who have developmental and/or learning disabilities.
Release endorphins.
Lower heart rate and blood pressure.
Activate regions of the brain that influence things like memory, emotions, movement, sensory relay, some involuntary functions, decision-making, and reward.
Fulfill social needs of older adults in group settings.
Relax muscle tension.
Relieve stress and encourage feelings of calm.
Music therapy can also increase positive feelings such as:
Calmness.
Euphoria.
Confidence and empowerment.
Emotional intimacy.
Sound as Therapy: What Is It And What Is It Used For?
Sound healing is a therapeutic method that uses different forms of vibrations to promote healing and relaxation.
How Does Sound Therapy Work?
Three different ways sound therapy can affect us:
Vibration: This uses specifically tuned instruments to create different vibrations at different frequencies. The aim is to lower the body from the higher Gamma brain wave to the lower Theta, Alpha, and Delta waves to allow the body to heal. There is little need for participation from the patient.
Entrainment: This is a rhythmic phenomenon wherein temporary synchronisation occurs between two systems in motion. The instruments are tuned to different parts of the body to remind the cells to move back to their correct vibrational speed.
Cymatics: This is when the sound wave travels from the instruments through to you and is received by your body via the receptors in your skin.
What Instruments Are Used in Sound Therapy?
The therapist will get you to focus on your breath as well as their voice. Then they will use one or more of the following instruments in a session:
Chimes.
Tuning Forks.
Gongs.
Shruti boxes (small bellows-operated musical instruments with reeds).
Himalayan singing bowls. (often known as Tibetan singing bowls.)
Crystal singing bowls.
Monochords.
What Can Sound Therapy Assist With?
Research has shown that sound therapy can assist with the following:
Anxiety.
Stress.
Chronic pain.
Overall Mental and physical well-being.
Depression.
Fatigue.
Cognition and Memory.
Self-confidence.
Social and emotional stresses.
Auditory processing.
Communication.
Bring Music and Sound Therapy Home: How to Enhance Our Lives Using Sounds.
We have looked at music and sound as formal therapy but how can we bring these techniques into our everyday lives to enhance our worlds?
Types of “Noises”: How Can They Help Us Sleep, Study, and More?
Noises have different frequencies and aptitudes and it is the combination of these that gives noises their colours. Using these noises can help drown out other noises by creating constant sound, and they can help you relax by allowing you to focus on the sound and not on the things that make you anxious. Different colour noises can be used for different applications:
White Noise: this is the most common noise used for sleep. It contains the most frequencies of the colours of noises. It can be compared to rain falling or a waterfall. As it contains the most frequencies it has the most potential to drown out background noise. White noise is also effective for ADHD and studying as it can aid in concentration and focus.
Pink Noise: this noise contains lower frequencies than white noise and therefore is softer on the ear than white noise. Think of waves on a beach. It has been shown to help some patients to stay longer in deep sleep. It has also been shown to improve concentration and memory retention which makes it a great tool for studying. Because it is softer on the human ear, it can also help with anxiety and create a relaxing atmosphere.
Brown Noise: is the lower end of the frequency range much like a thunderstorm. Some individuals prefer it to white noise when sleeping as the noise is more manageable to their brains. Some people found that brown noise is the best to aid concentration which is why The Cut called it the best work soundtrack.
Blue Noise: is the least common noise used as it has more high frequencies than low frequencies. It can be very harsh to the ear and is often mixed in with songs or music to make it easier to listen to. It can be used in areas where there is a lot of ambient noise as it is extremely effective at masking outside noises.
Binaural Beats: What Are They And How Can You Use Them?
Binaural beats are sounds/music that are created by playing to different frequencies in each ear allowing your brain to create a third separate frequency. Each frequency can be used to relax, sleep, concentrate, or allow creative thoughts.
Types of brain waves and what they are related to:
Gamma (25-50 Hz): related to attentiveness, focus, and problem-solving ability.
Beta (13-30 Hz): related to attentive and busy thinking. Anxiety is also related to this wave and higher waves. Binaural beats at this range can help with enhancing mood and task performance.
Alpha (7-12 Hz): related to a calm and serene state of mind. Binaural beats in this range can boost creativity.
Theta (4-8 Hz): this is related to light sleep. This wave is also connected to meditation. Binaural beats in this range make people feel more relaxed and introspective.
Delta (1-4 Hz): this is the slowest wave and is linked to deep sleep. Using binaural beats at this range can help with sleep and dreaming.
Binaural beats have shown the following benefits:
Improved sleeping habits.
Reduced anxiety and improved mood.
Increased creativity and cognitive enhancement.
Helping you enter a meditative state.
Helping to improve focus, attention, and memory retention.
This is the one at-home treatment that does come with a warning. Some people have reported a short burst of depression, anxiety, and even confusion. Make sure that you discuss this with your specialist before starting and work with them throughout your journey.
Using Music to Study: Finding The Right Playlist for You.
We have talked about different noises and sound waves to get the best out of your brain. But sometimes just listening to a noise is not enough to get the creative juices flowing. Some people find music is what they need to help them concentrate. So how do you apply what we have learnt to find the perfect play?ist.
First, you need to create the right atmosphere:
Choose a binaural beat frequency/or playlist for the state you desire.
Find a comfortable place that is free of distractions.
High-quality earphones.
Experiment with different frequencies or playlists to find the one that works best for you.
Do a flow session for at least 25 minutes to get the best results.
Focus on one task during the session.
After the session, get up and take a walk to recharge.
Get the premium version of the app you are using to listen to the music so that you are not disturbed by adverts.
Studies have shown that it is not only the music that helps but that peak brain activity occurs during that silence between songs. So finding an app that offers a seamless transition between songs will also help.
Finding your playlist:
Constant beats: your playlist for each session should have the same range of beats for that session.
Choosing the frequency: depending on what you want out of the session, will guide you on the type of music you choose.
Make sure there are no lyrics: this is not a hard and fast rule but most people find that lyrics distract them. Figure out what works best for you.
Google is your friend: There are many pre-created playlists out there that you can use. You can use them as is or use them as a base to create your own.
Bilateral Music: How it Can Help Anxiety, Trauma, and Stress.
Bilateral music is a type of music that plays different sounds and melodies through stereo headphones alternating between the left and right sides. This stimulates both hemispheres of the brain.
EMDR music.
Eye Movement Desensitization and Reprocessing (EMDR) is a psychotherapy treatment that is designed to alleviate the distress associated with traumatic memories. EMDR music is the use of bilateral music is the process of traditional EMDR where the therapist will play music while asking the patient to recall painful or stressful memories with the hope that eventually they will no longer trigger stress or anxiety.
Times to Use Bilateral Music.
Bilateral Music doesn’t have to only be used in the therapy room. Here are some useful places you can use it at home:
Meditation and Mindfulness: it can help create a soothing and focused environment. It can help deepen the relaxation experience, clear the mind, and aid the connection with one’s inner self.
Study, Creative, or Work Sessions: help maintain focus, reduce distractions, and increase productivity. Helps get us into the flow of things.
Stressful Situations: it can restore a sense of calm and balance. Can help face the situation with a clearer mind.
Bedtime routine: it can be used as part of the bedtime ritual to promote relaxation and signal to the body that it’s time to wind down. It can aid with a more restorative night's rest.
References.
Music therapy.
Sound therapy.
Types of noises.
Audio frequency and its benefits.
Music for studying.
Bilateral Stimulation Music.
Music and sound therapy have been used for years by therapists for several conditions with great success. However, it is no longer just confined to the therapist’s office. Now, you can incorporate it into your everyday life with relative ease.
Music as Therapy: What Is It And What Is It Used For?
A straightforward definition of music therapy is using music as a therapeutic intervention for mental, emotional, physical, social, and cognitive conditions.
Music Therapy is More Than Just Listening to Music.
Music therapy is both an active and passive type of therapy. Patients can both make and listen to music, and their therapist will choose the best type or combination for the patient.
There are a variety of approaches in music therapy. They include the following:
Vocal psychotherapy: In this format, you use various vocal exercises, natural sounds, and breathing techniques to connect with your emotions and impulses. This practice is meant to create a deeper sense of connection with yourself.
Nordoff-Robbins music therapy: Also called creative music therapy, this method involves playing an instrument (often a cymbal or drum) while the therapist accompanies using another instrument. The improvisational process uses music as a way to help enable self-expression.
Cognitive behavioral music therapy (CBMT): This approach combines cognitive behavioral therapy (CBT) with music. In CBMT, music is used to reinforce some behaviors and modify others. This approach is structured, not improvisational, and may include listening to music, dancing, singing, or playing an instrument.
Analytical music therapy: Analytical music therapy encourages you to use an improvised, musical "dialogue" through singing or playing an instrument to express your unconscious thoughts, which you can reflect on and discuss with your therapist afterward.
Benenzon music therapy: This format combines some concepts of psychoanalysis with the process of making music. Benenzon music therapy includes the search for your "musical sound identity," which describes the external sounds that most closely match your internal psychological state.
Community music therapy: This format is focused on using music as a way to facilitate change on the community level. It’s done in a group setting and requires a high level of engagement from each member.
The Bonny method of guided imagery and music (GIM): This form of therapy uses classical music as a way to stimulate the imagination. In this method, you explain the feelings, sensations, memories, and imagery you experience while listening to the music.
What Can Music Therapy Assist With?
Different studies over the years have found that music therapy can help with a long list of conditions including:
Headaches.
Impulsivity.
Negative mood.
Post-traumatic stress disorder (PTSD).
Problems related to childbirth.
Rehabilitation after an injury or medical procedure.
Respiration problems.
Substance use disorders.
Surgery-related issues.
Traumatic brain injury.
Trouble with movement or coordination.
Alzheimer’s disease.
Anxiety or stress.
Autism.
Cardiac conditions.
Chronic pain.
Depression.
Diabetes.
Difficulties with verbal and nonverbal communication.
Emotional dysregulation.
Feelings of low self-esteem.
Insomnia.
Obsessive-compulsive disorder (OCD).
Schizophrenia.
Stroke and neurological disorders.
Music therapy has also been used to help children and adolescents with:
Develop their identities.
Improve their communication skills.
Learn to regulate their emotions.
Recover from trauma.
Self-reflection.
Benefits of Music Therapy.
Due to the versatility of music therapy, it is a therapy that is suitable for any age, musical talent, and physical or health ability. It can also be highly personalised to get the best results for the patient.
Engaging with music therapy can:
Strengthen motor skills and improve communication for children and young adults who have developmental and/or learning disabilities.
Release endorphins.
Lower heart rate and blood pressure.
Activate regions of the brain that influence things like memory, emotions, movement, sensory relay, some involuntary functions, decision-making, and reward.
Fulfill social needs of older adults in group settings.
Relax muscle tension.
Relieve stress and encourage feelings of calm.
Music therapy can also increase positive feelings such as:
Calmness.
Euphoria.
Confidence and empowerment.
Emotional intimacy.
Sound as Therapy: What Is It And What Is It Used For?
Sound healing is a therapeutic method that uses different forms of vibrations to promote healing and relaxation.
How Does Sound Therapy Work?
Three different ways sound therapy can affect us:
Vibration: This uses specifically tuned instruments to create different vibrations at different frequencies. The aim is to lower the body from the higher Gamma brain wave to the lower Theta, Alpha, and Delta waves to allow the body to heal. There is little need for participation from the patient.
Entrainment: This is a rhythmic phenomenon wherein temporary synchronisation occurs between two systems in motion. The instruments are tuned to different parts of the body to remind the cells to move back to their correct vibrational speed.
Cymatics: This is when the sound wave travels from the instruments through to you and is received by your body via the receptors in your skin.
What Instruments Are Used in Sound Therapy?
The therapist will get you to focus on your breath as well as their voice. Then they will use one or more of the following instruments in a session:
Chimes.
Tuning Forks.
Gongs.
Shruti boxes (small bellows-operated musical instruments with reeds).
Himalayan singing bowls. (often known as Tibetan singing bowls.)
Crystal singing bowls.
Monochords.
What Can Sound Therapy Assist With?
Research has shown that sound therapy can assist with the following:
Anxiety.
Stress.
Chronic pain.
Overall Mental and physical well-being.
Depression.
Fatigue.
Cognition and Memory.
Self-confidence.
Social and emotional stresses.
Auditory processing.
Communication.
Bring Music and Sound Therapy Home: How to Enhance Our Lives Using Sounds.
We have looked at music and sound as formal therapy but how can we bring these techniques into our everyday lives to enhance our worlds?
Types of “Noises”: How Can They Help Us Sleep, Study, and More?
Noises have different frequencies and aptitudes and it is the combination of these that gives noises their colours. Using these noises can help drown out other noises by creating constant sound, and they can help you relax by allowing you to focus on the sound and not on the things that make you anxious. Different colour noises can be used for different applications:
White Noise: this is the most common noise used for sleep. It contains the most frequencies of the colours of noises. It can be compared to rain falling or a waterfall. As it contains the most frequencies it has the most potential to drown out background noise. White noise is also effective for ADHD and studying as it can aid in concentration and focus.
Pink Noise: this noise contains lower frequencies than white noise and therefore is softer on the ear than white noise. Think of waves on a beach. It has been shown to help some patients to stay longer in deep sleep. It has also been shown to improve concentration and memory retention which makes it a great tool for studying. Because it is softer on the human ear, it can also help with anxiety and create a relaxing atmosphere.
Brown Noise: is the lower end of the frequency range much like a thunderstorm. Some individuals prefer to white noise to sleep as the noise is more manageable to their brain. Some people found that brown noise is the best to aid concentration which is why The Cut called it the best work soundtrack.
Blue Noise: is the least common noise used as it has more high frequencies than low frequencies. It can be very harsh to the ear and is often mixed in with songs or music to make it easier to listen to. It can be used in areas where there is a lot of ambient noise as it is extremely effective at masking outside noises.
Binaural Beats: What Are They And How Can You Use Them?
Binaural beats are sounds/music that are created by playing to different frequencies in each ear allowing your brain to create a third separate frequency. Each frequency can be used to relax, sleep, concentrate, or allow creative thoughts.
Types of brain waves and what they are related to:
Gamma (25-50 Hz): related to attentiveness, focus, and problem-solving ability.
Beta (13-30 Hz): related to attentive and busy thinking. Anxiety is also related to this wave and higher waves. Binaural beats at this range can help with enhancing mood and task performance.
Alpha (7-12 Hz): related to a calm and serene state of mind. Binaural beats in this range can boost creativity.
Theta (4-8 Hz): this is related to light sleep. This wave is also connected to meditation. Binaural beats in this range make people feel more relaxed and introspective.
Delta (1-4 Hz): this is the slowest wave and is linked to deep sleep. Using binaural beats at this range can help with sleep and dreaming.
Binaural beats have shown the following benefits:
Improved sleeping habits.
Reduced anxiety and improved mood.
Increased creativity and cognitive enhancement.
Helping you enter a meditative state.
Helping to improve focus, attention, and memory retention.
This is the one at-home treatment that does come with a warning. Some people have reported a short burst of depression, anxiety, and even confusion. Make sure that you discuss this with your specialist before starting and work with them throughout your journey.
Using Music to Study: Finding The Right Playlist for You.
We have talked about different noises and sound waves to get the best out of your brain. But sometimes just listening to a noise is not enough to get the creative juices flowing. Some people find music is what they need to help them concentrate. So how do you apply what we have learnt to find the perfect play?ist.
First, you need to create the right atmosphere:
Choose a binaural beat frequency/or playlist for the state you desire.
Find a comfortable place that is free of distractions.
High-quality earphones.
Experiment with different frequencies or playlists to find the one that works best for you.
Do a flow session for at least 25 minutes to get the best results.
Focus on one task during the session.
After the session, get up and take a walk to recharge.
Get the premium version of the app you are using to listen to the music so that you are not disturbed by adverts.
Studies have shown that it is not only the music that helps but that peak brain activity occurs during that silence between songs. So finding an app that offers a seamless transition between songs will also help.
Finding your playlist:
Constant beats: your playlist for each session should have the same range of beats for that session.
Choosing the frequency: depending on what you want out of the session, will guide you on the type of music you choose.
Make sure there are no lyrics: this is not a hard and fast rule but most people find that lyrics distract them. Figure out what works best for you.
Google is your friend: There are many pre-created playlists out there that you can use. You can use them as is or use them as a base to create your own.
Bilateral Music: How it Can Help Anxiety, Trauma, and Stress.
Bilateral music is a type of music that plays different sounds and melodies through stereo headphones alternating between the left and right sides. This stimulates both hemispheres of the brain.
EMDR music.
Eye Movement Desensitization and Reprocessing (EMDR) is a psychotherapy treatment that is designed to alleviate the distress associated with traumatic memories. EMDR music is the use of bilateral music is the process of traditional EMDR where the therapist will play music while asking the patient to recall painful or stressful memories with the hope that eventually they will no longer trigger stress or anxiety.
Times to Use Bilateral Music.
Bilateral Music doesn’t have to only be used in the therapy room. Here are some useful places you can use it at home:
Meditation and Mindfulness: it can help create a soothing and focused environment. It can help deepen the relaxation experience, clear the mind, and aid the connection with one’s inner self.
Study, Creative, or Work Sessions: help maintain focus, reduce distractions, and increase productivity. Helps get us into the flow of things.
Stressful Situations: it can restore a sense of calm and balance. Can help face the situation with a clearer mind.
Bedtime routine: it can be used as part of the bedtime ritual to promote relaxation and signal to the body that it’s time to wind down. It can aid with a more restorative night's rest.
References.
Music therapy.
Sound therapy.
Types of noises.
Audio frequency and its benefits.
Music for studying.
Bilateral Stimulation Music.
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